Barbell Upright Row.

Make every rep count.

1. 01

   Stand tall with feet about shoulder-width apart. Hold the barbell in front of your thighs with an overhand grip, hands roughly shoulder-width, wrists straight.

2. 02

   Brace your core, lift your chest, and keep your shoulders down and back—don’t lean or swing.

3. 03

   Pull the bar straight up close to your body, driving the movement with your elbows (they should travel up and out).

4. 04

   Stop around upper-chest level or when your elbows reach about shoulder height—elbows stay higher than your wrists.

5. 05

   Lower the bar back to your thighs slowly and under control, keeping it close to your torso.

6. 06

   Form cues: Keep your neck neutral, avoid shrugging excessively, and use a smooth tempo—no bouncing or momentum.